FIT.Y.E.R.O. (Meathead, wellness, fitness, diet, exercise) Thread
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Comfortably box squatted 270 this week. Heaviest thing I've picked up since last February, so felt great to have it feel light and move pretty well. Now just have to remember how to do it as a regular squat.
On the less happy side, I wrecked my neck and shoulder holding my kid. Thank goodness I got into the ortho quick and they gave me steroids and I'm set for trigger point injections Monday. I tried everything I know to get it to release, but no dice, and I can't have my stupid neck waking me up in the middle of the night when I also need to be getting up with a baby. I've never had TPI with anything other than dry needling so definitely curious how I respond.
On the less happy side, I wrecked my neck and shoulder holding my kid. Thank goodness I got into the ortho quick and they gave me steroids and I'm set for trigger point injections Monday. I tried everything I know to get it to release, but no dice, and I can't have my stupid neck waking me up in the middle of the night when I also need to be getting up with a baby. I've never had TPI with anything other than dry needling so definitely curious how I respond.
How the f are you squatting 270 but screwing up your shoulder carrying a 14 lb kid?
Man I just went through something similar. Look into your head position needs when sleeping. If you're on your side, JUST your head should be on your pillow. If you're on your back, then ideally your head AND the top of you shoulders. Both will keep proper neck and spine alignment.
I also did some digging on pain "referral", in that when you have a lot of pain in your upper back, traps, or rhomboids, it actually may be pain coming from the discs in your neck. This diagrams sort of illustrates which discs can trigger pain in which areas. You might want to do some neck stretches during the day and before bed.
Well, I'm only squatting 270 for like a minute, I was holding a baby mostly with my left arm (because I'm right handed) 16-18 hours a day for 12 weeks straight 🙃 All the muscles on the front and side of my neck are stuck and the brachial plexus is right under there. I thought it would improve when I went back to work but it somehow got worse? Guess I'm an old now, my injuries are all from STUPID things. (This is a very cute one, but still dumb way to hurt yourself lol)
How are you all using ChatGPT etc to make meal plans and shopping lists? My results thus far have been less useful than just handwriting a list.
My holy grail is an AI bot that will look at the items available at my local Sam's and Kroger and make me a weekly meal plan and shopping list of what is available.
My holy grail is an AI bot that will look at the items available at my local Sam's and Kroger and make me a weekly meal plan and shopping list of what is available.
I've been working my way through it. Great info but pretty in depth and dry.
Pretzel, I have some corrective PT exercises from a few years ago. Let me see if Ican dig that folder out or at worst find some videos on YouTube. They're easy and work wonders.
I just type in the macros I'm looking for and main ingredients. Granted I'm not using it right now. I basically eat ground beef or chicken thighs with spinach and rice for every non breakfast meal. I just change up the seasonings.
6 weeks into what is likely my most we'll planned cut. Weight is falling off and I've decreased my activity. Still lifting hard but dialed the cardio way back. Gonna go to March and reevaluate. This week my legs have been pretty sore after each workout. Which is rare these days, so the deficit, at 2400 calories, may be catching up. Just trying to make sure that's it and not lingering effects of 4 days hard skiing at 11000' 2 weeks ago. If I can get that in order the plan was to get to April on the cut and then hit a hard 3 week bulk into maintenance and cut for summer. Setup pretty well to hit last years missed goal.
Lastly, both big toe joints have been nagging for over a year. Real bad in dress shoes or cycling. Obviously, a big problem for me as Id like to cycle for the next 30 to 40 years. So after a worthless podiatrist visit I've researched the shit out of it. I've been doing toe, foot, and ankle mobility stuff about every day. Slowly improving but those workouts are hard af. Toe yoga and toe spacers have become routine. So yeah getting old is dumb.
anth, do you have crappy arches? I had that on my right foot a few years ago and added arch support inserts to my shoes and felt better almost immediately.
I've got high arches. I got custom orthotics. They're helping but that's not really fixing the issue. They help most in my cycling shoe. I found a good wide toe box shoe rather than my preferred Italian made cycling shoe. If I'm compensating for this injury it just makes sense that will head all the way up the chain. Foot -> ankle -> knee -> hip. I'm the least flexible person on earth already. Last thing I need is to be less mobile.
The founder of this https://gaithappens.com/ place was on with attia and described my problem in depth, hallux limitus. Which if not treated proceeds to hallux rigidus... and something I want no part of. So, trying to get to the point I don't need the inserts or anything.
The founder of this https://gaithappens.com/ place was on with attia and described my problem in depth, hallux limitus. Which if not treated proceeds to hallux rigidus... and something I want no part of. So, trying to get to the point I don't need the inserts or anything.
I started a new tradition last year of getting my bloodwork done on Valentine's Day. Nailed it this year. I've been on statins for a year now (and with my family history of heart disease will be for life, in all likelihood). My LDL/HDL dropped from 5.78 exactly one year ago to 1.37. Statins, kettlebells, walks, eating like an adult, and getting 8 hours of sleep per night for the MFing win.
Also, just heard this for the first time and it may be a game changer. I saw some youtuber reference The Protein Rule. For a food to be considered high protein, take the grams of protein in a food and multiply it by 10 and then compare it to the calories. If the protein X 10 is equal to or higher than the calories, it is a good decision. If the protein X 10 is less than the calories, avoid it. Another way of saying it is that you should be striving for at least 10 grams of protein per 100 calories on average.
Really simple way to quickly figure out whether or not to include something in your diet. Fairlife, for instance, easily passes because at 30 grams of protein for 150 calories, you are getting 20 grams of protein per 100 calories.
Also, just heard this for the first time and it may be a game changer. I saw some youtuber reference The Protein Rule. For a food to be considered high protein, take the grams of protein in a food and multiply it by 10 and then compare it to the calories. If the protein X 10 is equal to or higher than the calories, it is a good decision. If the protein X 10 is less than the calories, avoid it. Another way of saying it is that you should be striving for at least 10 grams of protein per 100 calories on average.
Really simple way to quickly figure out whether or not to include something in your diet. Fairlife, for instance, easily passes because at 30 grams of protein for 150 calories, you are getting 20 grams of protein per 100 calories.
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Nice!
I too am thrilled with a months worth of tracking stats on my Hume body pod. It has gathered enough data to track all my trending metabolic categories.
The biggest one (for me) is that my metabolic age dropped by two years. Still high, but I like where this is going.
As for protein, my layman’s opinion is that absorption of protein is much better with meat, eggs and cottage cheese. Shakes blow through you and leave you hungry.
I too am thrilled with a months worth of tracking stats on my Hume body pod. It has gathered enough data to track all my trending metabolic categories.
The biggest one (for me) is that my metabolic age dropped by two years. Still high, but I like where this is going.
As for protein, my layman’s opinion is that absorption of protein is much better with meat, eggs and cottage cheese. Shakes blow through you and leave you hungry.
Fairlife is so clutch. Delicious and easiest way to sneak more protein in, especially since I haven’t had as much time to meal prep as I used to 😬
Oh yeah. I live on them, apples, and PB&J on ezekiel bread during trial. Maybe not ideal but generally shelf stable and I can woof them in a hurry if need be. I also frequently chug them at night whenever I get the urge (usually on lifting days).
SUCH an improvement on protein powder.
Can’t shop without my wife quoting this guy’s methodology. I leave her at home when I go to the grocery now.
I think I survived law school on fried eggs for dinner and pb&j for lunch. I like Ezekiel bread, I just wish it lasted longer than 4 days on the shelf before getting moldy (maybe that’s just a Trader Joe’s problem?)
@pretzel__logic we keep a few loaves of Ezekiel bread in the freezer at all times. We keep about half a loaf in the fridge for ready use. Usually lasts up to a month in the fridge without issue. I usually keep the slices of Ezekiel bread, a pack of American cheese, and butter in a ziploc bag in the egg basket so I can always slap together an egg sambo on demand.
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